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Sun, Mar 15 · 8:50 AM

LONG RUN

Distance
13.7 km
Duration
1h 30m
Pace
6:34 /km
Avg HR
160 bpm
Conditions
23C, clear

Reading

Strong long run, sharp finish

The middle section was well controlled, especially considering the heat and the route conditions. Pace stayed mostly steady and the effort built in a usable way rather than drifting into survival mode.

What changed the reading was the closing surge. The last two stronger laps showed clear reserve and good endurance, but they also pushed the session beyond what a classic long run really needs.

That is still a positive signal overall. You handled the load well and finished with strength, but the cost was higher than ideal for the session type, so the next run should be treated as a true reset.

Takeaway. Good endurance signal, but let the next run absorb the work instead of adding more intensity on top of it.

Next step. Easy reset run. Keep the effort genuinely soft, let the legs settle, and avoid proving anything after the stronger-than-needed finish.

Splits / 14 splits

# Pace HR
1 6:15 /km 136
2 6:27 /km 151
3 6:41 /km 148
4 6:37 /km 155
5 6:45 /km 157
6 9:19 /km 157
7 6:02 /km 163
8 6:55 /km 164
9 6:28 /km 166
10 7:18 /km 166
11 6:29 /km 169
12 6:24 /km 179
13 7:05 /km 175
14 9:45 /km 146

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Running lightly on a Pi Zero 2 W

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